Involved
Be involved with your athlete's training.In the Westside Conjugate System, the coach's eye is everything.This pertains to bar path, bar speed, weak muscle group progression, and the knowledge...
The Westside Barbell Blog
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
We’ve undertaken a project to organize our 1,400+ articles — start with the curated guides below
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752 articles · page 47 of 63
Bow to the Box
Max Effort Lower1️⃣Bow Bar Box Squat 1RM-3 chains (each side)-parallel box-keep elbows down-lats tight2️⃣ATP Hatfield Squat 3x4-holding pole/band/bar secured at chest level-2 foot widths wider than raw squat...
Strongman
Max Effort Lower1️⃣Axle Bar Deadlift 1RM-Sumo or Conventional (whichever is weaker)2️⃣ATP Good Morning 3x3-wearing back racked Safety Bar w/40% 1RM back squat on bar-straight weight on carriage is...
The Athletic Ethic- Context
We all struggle to keep our mind in the right place. We are surrounded by distractions. Every day will be full of challenges to our focus and commitment...
Glass Angles
We’ve recently received questions regarding what can be done besides traditional bench moves (floor press, pin press, board press) to build the lockout in the bench press as...
No Complaining
You don’t need a motivational “you can do it” from us... but for those of you thinking of skipping the gym due to the cold... remember the Marines of...
Morning Time
Good Mornings are a crucial part of our training and are utilized as both a main movement or for our repetition method. The rotation of bars in this...
Boxing Safety
Max Effort Lower1️⃣Safety Bar Box Squat 1RM-box height 1” below parallel-8” foam topper-squatting into foam is akin to sitting into a plush couch vs. a wooden chair2️⃣Safety Bar...
Abs
Have had a lot of questions on what a ‘hip/ab machine’ is with regards to the post about ab work. This is our hip/ab machine, Lou also calls...
Leaving So Soon?
“He who leaves the temple ceases to learn.”-Louie Simmons
Deep Chest
Max Effort UpperBottom Miss1️⃣2.5” Cambered Bar Pause Bench 1RM-bench grip-don’t let the bar crush your chest, target to touch your shirt2️⃣2.5” Cambered Bar Pause Bench 3x3-2 finger widths...
How to Skyrocket your Squat
Sineaid Corley, a USA bobsled athlete, was training at Westside while trying to make the team again but decided she wanted to try powerlifting. She had a 325-pound...